White Bean Stew Recipe |Vegan Stew Recipes
Today, I would like to share with you one more stew recipe. White Bean Stew. For this recipe, we can use frozen (fresh), dried, or canned white beans. Today, I will use canned beans. If you want to use dried beans, you have to place the beans in water and wait 24 hours, until they are soft, before you use them.
Ingredients for White Bean Stew (3-4 servings)
500 grams white beans (cooked)
1 yellow onion (medium, finely chopped)
1 carrot (cut into small cubes)
1 potato (cut into small cubes)
1 tomato (peeled and finely chopped)
2 tablespoon tomato paste
1/2 liters water
1 teaspoon salt
1 bay leaf (optional)
1/2 teaspoon black pepper
1 teaspoon sugar
2 cloves garlic (chopped)
1/2 cup sunflower oil (or olive oil)
For a better result, I suggest you use a hand blender to chop the onion. The smaller the onions, the better the taste. Simply peel the skin off your onion and quickly cut it into quarters. Put these quarters in your blender, and pulse the onion until you’re satisfied with the texture.
White beans health benefits:
| Nutrition Facts |
|---|
| For a Serving Size of 1 cup (202g) |
| Nutrition Facts | |
|---|---|
| For a Serving Size of 1 cup (202g) | |
| Calories 672.7 | Calories from Fat 15.5 (2.3%) |
| % Daily Value * | |
| Total Fat 1.7g | – |
| Saturated fat 0.4g | – |
| Monounsaturated fat 0.1g | – |
| Polyunsaturated fat 0.7g | – |
| Sodium 32.3mg | 2% |
| Potassium 3625.9mg | 78% |
| Carbohydrates 121.7g | – |
| Net carbs 91g | – |
| Sugar 4.3g | – |
| Fiber 30.7g | 123% |
| Protein 47.2g |
| Vitamins and minerals | |
| Vitamin A 0μg | 0% |
| Vitamin A IU 0IU | – |
| Vitamin B6 0.6mg | 50% |
| Vitamin B12 0μg | 0% |
| Vitamin C 0mg | 0% |
| Vitamin D 0μg | 0% |
| Vitamin D IU 0IU | – |
| Vitamin E 0.4mg | 3% |
| Vitamin K 11.3μg | 10% |
| Caffeine 0mg | – |
| Calcium 484.8mg | 49% |
| Iron 21.1mg | 264% |
| Magnesium 383.8mg | 110% |
| Phosphorus 608mg | 61% |
| Zinc 7.4mg | 50% |
| Copper 2mg | 100% |
| Manganese 3.6mg | 182% |
| Selenium 25.9μg | 37% |
| Retinol 0μg | – |
| Lycopene 0μg | – |
| Thiamine 0.9mg | 59% |
| Riboflavin 0.3mg | 18% |
| Niacin 1mg | 5% |
| Folate 783.8μg | 196% |
| Choline 133.7mg | 25% |
| Water 22.9g |
| Fatty acids | |
| Amino acids | |
| Tryptophan 0.6g | – |
| Threonine 2g | – |
| Isoleucine 2.1g | – |
| Leucine 3.8g | – |
| Lysine 3.2g | – |
| Methionine 0.7g | – |
| Cystine 0.5g | – |
| Phenylalanine 2.6g | – |
| Tyrosine 1.3g | – |
| Valine 2.5g | – |
| Arginine 2.9g | – |
| Histidine 1.3g | – |
| Alanine 2g | – |
| Aspartic acid 5.7g | – |
| Glutamic acid 7.2g | – |
| Glycine 1.8g | – |
| Proline 2g | – |
| Serine 2.6g | – |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs |
Do not forget to check out my other stew recipes:
- Shell Bean Recipes
- Lentil Stew Recipe
- Vegan Runner Beans Recipe
